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Take a break: how to prioritise health and nutrition


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Nutrition and health are both an everyday importance! Both sound similar but there is a difference between the two.

Food is for enjoyment, but we often forget that food is also fuel. Nutrition is about making sure you are provided with all the nutrients you need to make your body happy. But health is not just about salads, everyday health can range from doing an exercise to reading a book. Although the word is associated directly to healthy eating, we forget that the most common practice of health is a day off to reset or relax.

Day One: The Reset  

On this type of day, your brain wants to be stimulated with things you enjoy. You’ll want to be productive and try lots of things on your to do list.

Day Two: The Relax

On these days, you’ll just want to binge Netflix and inhale a whole bag of popcorn. Sometimes you can be too productive and need your brain to shut down and that is okay!

On these days, you may forget to prioritise nutrition, instead you’ll opt for an unhealthy takeaway that will ultimately make you and your bank account feel worse.

However, there is a solution to combat this which prioritises both health and nutrition… meal prep! Although cooking is not everyone’s cup of tea, it is a great stimulant for your mind.

Here is an example on a whole week of meal prep that I tried this week. But let’s keep it simple and focus on three meals.

  • Overnight Oats - breakfast
  • Butternut Squash Soup - lunch
  • Shepard’s Pie - dinner

All dishes can be altered to suit dietary needs.


Overnight Oats

Overnight oats are a great meal to start the day, they are high in antioxidants and fibre which make you feel satisfied until lunchtime!


  1. A cup of oats - this really is non-negotiable
  2. A cup of milk - you can use any type that suits your needs
  3. Chia seeds - optional but highly recommended, they are packed in nutrition and it creates a pudding-like texture.
  4. A tablespoon of greek yogurt - optional but it adds a creamy texture
  5. Toppings - pick any combo

First Layer - honey, maple syrup, peanut butter and/or chocolate

Second Layer - nuts, seeds, dried fruit, fresh fruit, frozen fruit and/or spices


Simply mix the oats, milk, chia seeds, yoghurt and the first layer of toppings together. Taste test along the way - but don’t forget to trust the overnight process. Once to your liking, leave in the fridge overnight, no cooking is required! In the morning, add your second layer of toppings and enjoy.


Butternut Squash Soup

Check out our fantastic recipe by fellow blogger Rose. But if soup doesn’t fill you up, I also have a couple of tricks to make this a heartier meal…


  1. 4 small red potatoes
  2. ¼ of chorizo
  3. 1 small onion
  4. Herbs and spices - rosemary is recommended!
  5. Chilli oil


Add in the potatoes, onion, herbs and spices to fry in a small pan with oil until crispy. Then add the chorizo for the final 2 minutes. Once cooked, simply add it to the soup!


Shepherd's Pie

This is the quintessential home-cooked meal that brings the ultimate feeling of comfort. Although the preparation and cooking time is long - this dish is completely worth it!

Check out the best recipe we tried at:

If you want to see how these amazing dishes were made and tested, check out our TikTok account below and look out for the posts! @universityofsuffolk

Image by Rudy and Peter Skitterians from Pixabay 


Maya Hull, Digital Ambassador

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